Metabolic Conditioning Session

Be thankful to your adversaries. Cause without them you will not have the success you have now. The better your adversary the stronger you are both mentally and physically. -RAWFIT

Morning Session
15 minutes Skipping
Then:
Aquabag/Power Water Bag Complex
10x Cleans
10x Shoulder Press
10x Snatches
Complete 5 rounds. Minimal rest.
Then:
Kettlebell Complex
50x Double Handed Swings
50x Single Arm Swing (25 each side)
50x Alternate Arm Swings
Complete 3 rounds. Minimal Rest.
Then:
3×20 Hanging Windscreen Wipers
3×60 seconds Hanging L-Holds
Then:
Cool down

Group Session
Dynamic Warm-up
Then:
Rope Undulation +
Kettlebell Renegade Rows +
Lateral Hurdles Jumps +
Ring Bodyweight Row +
Medicine Ball Slams +
Resistance Band Punches
90 seconds work 30 seconds rest.
Complete 5 rounds
Then:
45 seconds Plank +
15 seconds Rest +
45 seconds Plank with Knees to Elbows +
15 seconds Rest +
45 seconds Planks to Up-Downs +
15 seconds Rest +
45 seconds Plank
Complete 3 rounds
Then:
Cool down and Stretch out